Make Me A Workout?

[Colucci]

So, here's what's up...I've been just sort of strolling through the workout life with no major training goals. I've got some ideas, but I just haven't quite decided on a single direction. As such, I tend to just "show up" in my basement, stand in front of the weights, and play around for 40 minutes or so.

I don't mess around in a non-productive way. No routines from Fiction Fitness magazines for me. For example, I spent a few weeks doing "classic" 5x5 workout 3 times a week, but that got old and boring fast. My last workout, last night, was Romanian Deadlift 5x4, 1-arm Jerk 6x1, Mixed Grip Bent Row 3x5, Mixed Grip Curl 3x5, Turkish Get-up 3x1. See? No major rhyme or reason, but nothing to totally sniff at either.

So, I'm asking for some suggestions. Please post a workout (not a weekly routine, just a single workout) that can be done in a home basement or backyard. I've got 2 olympic barbells, adjustable olympic dumbbell handles, 2 kettlebells (16 and 35-pounds), 2 rocks for lifting, a bag for sandbag-type work, a hanging heavy bag, a jump rope, a car tire turned dragging sled, and a pair of farmer's walk handles. I do not have a bench, squat rack, or cable pulley system.

Thanks a bunch. I look forward to seeing your worst...err...your best. :love:

[Athleng Nordic]

So, here's what's up...I've been just sort of strolling through the workout life with no major training goals. I've got some ideas, but I just haven't quite decided on a single direction. As such, I tend to just "show up" in my basement, stand in front of the weights, and play around for 40 minutes or so.

I don't mess around in a non-productive way. No routines from Fiction Fitness magazines for me. For example, I spent a few weeks doing "classic" 5x5 workout 3 times a week, but that got old and boring fast. My last workout, last night, was Romanian Deadlift 5x4, 1-arm Jerk 6x1, Mixed Grip Bent Row 3x5, Mixed Grip Curl 3x5, Turkish Get-up 3x1. See? No major rhyme or reason, but nothing to totally sniff at either.

So, I'm asking for some suggestions. Please post a workout (not a weekly routine, just a single workout) that can be done in a home basement or backyard. I've got 2 olympic barbells, adjustable olympic dumbbell handles, 2 kettlebells (16 and 35-pounds), 2 rocks for lifting, a bag for sandbag-type work, a hanging heavy bag, a jump rope, a car tire turned dragging sled, and a pair of farmer's walk handles. I do not have a bench, squat rack, or cable pulley system.

Thanks a bunch. I look forward to seeing your worst...err...your best. :love:

Can you do pull ups and dips? How much time can you devote to a workout?

[Colucci]

Wow, it feels kinda weird being on "this side" of the follow up questions. ;)

Can you do pull ups and dips?
Pull-ups and Chins are possible from beams in the garage. Dips are a no-go, thanks to shoulder issues.

How much time can you devote to a workout?
Realistically, either about an hour 3 times a week, or about 15-20 minutes 5 times a week. :rolleyes:

Again, thanks for any input. Consider this one-half fun experiment, one-half helping a brutha out. :D

[Athleng Nordic]

Alrighty then.

Warm-up 3-4 songs with a good beat on the heavy bag include kicks with your punches. I suggest adding Radar Love by Golden Earring because of the drum solo. Try to keep up with beat on that one.

Kettlebell (KB) pull-overs on a pilates ball 5x6. If you don't have one it's worth the 20 bucks.

Pull-ups 5x6 as you pull up lift your legs into the pike position.

Front Squats 5x5

Military Press 5x5

With your toes on the pilates ball push-ups 10x10. If you're feeling ducky lift one foot off the ball.

KB crunches 10x10

Russian Twists 10x10

Cool down skip for 2-3 songs

[iamraisen]

2 barbells you say ? :D

make 2 'stations' 40 yards apart, one for front squat and one for snatches

keeping reps fairly low - between 3-5 - front squat, sprint to next station, snatch, sprint back. repeat until you need to lie down.

[flaming]

Kettle Bell dumbell snatches 3minutes
Tabata sprints.
Deadlifts 5 reps


Repeat 4 times. As little rest as possible.

Maybe you should go crossfit.

[TheMachine]

try checking crossfit.com

[flaming]

I know you didn't want a training program but cross fit could be right up your street.

You could replace the third day with a strength workout, even though there may of been one in the first two days.

Hmm dips may be a problem as they are a crossfit favourite.

[Colucci]

That's some good looking stuff guys, thanks.

About Crossfit, my general rule with them is to usually chop their reps, time, distance, or weight in half. That should make the average workout more surviveable. For example, their W.O.D. yesterday:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
10 sets of 50 over the course of a workout? Starting with 50 box jumps and 50 pull-ups? I don't think so.

However, today's W.O.D.
Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders
...is somewhat more doable, presuming that the general public is capable of doing full cleans with 135 for 3x15. (I know it can and should be modified to your ability, but if it needs to be modified the majority of the time, why write workouts that specific? ... I'm just rambling here.)

[Athleng Nordic]

...is somewhat more doable, presuming that the general public is capable of doing full cleans with 135 for 3x15. (I know it can and should be modified to your ability, but if it needs to be modified the majority of the time, why write workouts that specific? ... I'm just rambling here.)

Oh no you're not rambling you're speaking a harsh truth.

[flaming]

Yep i understand your slight beef with cross fit they are deffinatley not for the general public. I feel sorry for the people out there doing 300 dips some days because they dont have rings so the numbers are trebled.

[harhar]

Cleans with 135 for sets of 15? They try to be so different that they end up stupid like this.

[Blevunly]

Power Snatch 3 x 1
Bent Press 5 x 1
Suitcase Deadlift 5 x 3
Press Lockout (or Neider Press) 3 x 8

[TheMachine]

That's some good looking stuff guys, thanks.

About Crossfit, my general rule with them is to usually chop their reps, time, distance, or weight in half. That should make the average workout more surviveable. For example, their W.O.D. yesterday:

10 sets of 50 over the course of a workout? Starting with 50 box jumps and 50 pull-ups? I don't think so.

However, today's W.O.D.

...is somewhat more doable, presuming that the general public is capable of doing full cleans with 135 for 3x15. (I know it can and should be modified to your ability, but if it needs to be modified the majority of the time, why write workouts that specific? ... I'm just rambling here.)


brandxmartialarts posts crossfit WODs that ar scaled down to certain levels, try checking them out :)

[redsandpalm]

Em, this isn't a specific workout but more of a general consideration. I typically workout for 'strength', so doing stuff not a million miles off of what you seem to do. Compound, somtimes complicated movements with resistance.

However, recently I did a four week block of just trying to lift the heaviest stuff I could - and I don't just mean using low rep schemes, I mean for example, before any OH pressing I did really heavy seated military presses (with the bench raised against my back for support). Before I did any kind of my usual chest work I did really heavy benching and dirtily heavy negative bench presses. Before I did squats I did really heavy leg presses. I also did isolation work on muscles I felt were too weak (usually as a post-fatigue to a more compound exercise).

Basically, I did all the stuff that we strength trainees usually give out to people for doing, except at the end of the four weeks - I was much stronger! My squat was up, my OH press was WAY up, and I was just generally stronger. Just food for thought?

Edit: Sorry, rereading my post it kinda looks like I'm advocating ditching strength training forever. I'm not! I'm just saying that in our quest to get away from the 'all show, no go' type weightlifting routines, sometimes we forget about exercises because they're not based on natural movements, or we're propped up some way that takes out core involvement or whatever - whereas infact these exercises can sometimes allow you to move more weight and maybe have a place in an intensification training block to push up your limit strength, and subsequently provide a strength carry over to your usual routine?

[Athleng Nordic]

Guess we wore out BeWater, he's been very quiet.

[blessed_samurai]

A question that keeps going through my head-do you have any thing to lift your stones/rocks on to? (think:strongman)

[Athleng Nordic]

A question that keeps going through my head-do you have any thing to lift your stones/rocks on to? (think:strongman)

That just gave me an idea. I have some leftover 4x6 studs. I'm gonna go plant them and stick sand bags on them. Thanks Blessed!!! :)

[blessed_samurai]

That just gave me an idea. I have some leftover 4x6 studs. I'm gonna go plant them and stick sand bags on them. Thanks Blessed!!! :)

lol, no prob.

The other question(s) I have are do you have a spare tire laying around that you can throw in the backyard or perhaps some plates that you can throw that you're not to worried about messing up?

And do you have dining room chairs or 2 of anything about waist high that you can use as a platform to put your plates on? ala http://www.kiltedthrower.com/video/Ryan%20Stack.wmv

[Athleng Nordic]

lol, no prob.

The other question(s) I have are do you have a spare tire laying around that you can throw in the backyard or perhaps some plates that you can throw that you're not to worried about messing up?

And do you have dining room chairs or 2 of anything about waist high that you can use as a platform to put your plates on? ala http://www.kiltedthrower.com/video/Ryan%20Stack.wmv

Most excellent sir!!! :) Gotta give that a go as well.

[aml01_ph]

Hey Be_Water, ever considered cleaning up the basement? Haul all the iron and the dead weight to the yard, clean the basement, then put everything back again. Will make the wife or girlfriend very happy.

Heheheh! :p

[inteq9]

One Armed Barbell Snatch 3x3

"Deadlift to Death" - Thats what I call it anyway.
Throw on your 8-rep max and do 6x5 with ONE MINUTE rests.

One Armed Pushups 2xnear fail

Power-Overs 2xnear fail

30 pullups

Finish with some weighted crunches or ab wheel.

[blessed_samurai]

BeWater, until you reply this is about what I came up with until I know how heavy (to you) the rocks are. And how would you rate the kbs that you have as far as how many times you can kb swing them.

(I'll follow with Inteq's start)
A)1 arm bb snatch[1]+bent press:2 reps below failure on bent press working up to a heavy single on 1 arm bb snatch.

B)Power clean[1]+push press:work up to a 1RM on PC, push presses will rep on each set to ~2 reps below failure. Go to failure on last set for push presses. grind grind grind it baby :)

C) Zercher squat:3X6 <--dig deep on these! PL stance so you can elbows between knees.

D1)Power curl:4X8 <--semi-slow eccentric
D2)Russian twist:4X12
D3)Power shrug:4X15 <--really mash em

C'mon Adam, it's your turn to hurt BeWater. :love:

[Athleng Nordic]

I just realized nobody has put Bears into the work-outs.

[blessed_samurai]

I just realized nobody has put Bears into the work-outs.

The Bear is soooo yesterday.

[Athleng Nordic]

The Bear is soooo yesterday.

Oh wizened one, What is so today and tomorrow? :p

[Existence]

Grab the rocks or weights , put them in a pile, and then carry them to another location as fast as you can. after you move all the stuff, carry them make. great cardio and you workout most of your body

COOOOOOOOOOOOOOOOOL

[blessed_samurai]

Oh wizened one, What is so today and tomorrow? :p

Keeping up with what is vogue in the strength world is really a daunting task. But suffice to say that working on absolute strength is still up there. However, you have to take a functional approach. The best way to keep up with this is persue a hobby while lifting. An example (and my new book on it will be coming out soon) is underwater basket weaving in between sets of maximal Snatching.

[Colucci]

Hey guys, I would've been around sooner, but I was knocked for a loop over the weekend with some nasty virus-bug-sickness thingy. I was able to try out Raisen's 2 station workout though. Front squats in the front yard, hang cleans in the backyard, Farmer's walk from station to station (since it's too short to sprint). Not too bad at all.

I figure I'll try to run through most of the rest of the routines when I can, and see what catches my attention most. Thanks y'all.

Oh, and about the rocks I have; one is an easy, light weight. One is moderately heavy. The kettlebells are both quite light. Thanks again.

[Athleng Nordic]

Keeping up with what is vogue in the strength world is really a daunting task. But suffice to say that working on absolute strength is still up there. However, you have to take a functional approach. The best way to keep up with this is persue a hobby while lifting. An example (and my new book on it will be coming out soon) is underwater basket weaving in between sets of maximal Snatching.

Okay so my advanced rip-tide twiddly-winks in between dead lifts would be along the same lines. Righty-Right!!! :p Smart-A$$

[iamraisen]

I was able to try out Raisen's 2 station workout though. Front squats in the front yard, hang cleans in the backyard, Farmer's walk from station to station (since it's too short to sprint). Not too bad at all.
.

thats a pretty sweet variation. i will be certain to try that one myself once it stops raining.